"Thursday 1.7.2016 + Schedule for the Weekend + Bring a Friend Day for Thursday"

*Bring a Friend Day for Thursday,  January 7th at Vagabond!*

Schedule for the Weekend:

A. Saturday, January 9th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, January 9th, 2016: 10:00 am Competition Phase Class

C. Sunday, January 10th, 2016:  8:00 am Vagabond Circuit Training Class Week 1

D. Sunday, January 10th, 2016: 9:00 am to 11:00 am Open Gym

E. Sunday, January 10th, 2016: 10:00 am Vagabond Powerlifting Class


*Gym Brief for the Week*

1. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.


2. Vagabond Next Beginners Class on January 4th and January 25th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.


3. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 90 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!



I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of banded shoulder stretch, 90 seconds/each side
3-4 minutes of the following:
Row or Airdyne 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press(DB or Barbell)/Core/Posterior Chain + AMRAP Sets
A. Close Grip Bench Press, build to 3 rep max or heavy set of 3, 12 minute time limit.
Suggested build rep scheme: 10, 8,7,6,5,4,3
B1. KB Row @ 21×1, 8/each arm x 3 sets, rest 45 seconds between sets.
B2. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. 3 Sets of the following:
AMRAP 4 Minutes of the following:
12 Air Squats
9 Kettlebell Swings
6 Box Jumps or Step-Ups
Rest 1 minute between sets
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A. Snatch Pull, 95% x 5 reps x 3 sets, rest 1:30 between sets.
B1. Push Press, 5 reps x 3 sets @ moderate effort(65-75% of 1RM), rest 1 minute between sets.
B2. Back Extensions, 30×1, 10-12 reps x 3 sets, rest 1 minute between sets.
People Can Scale up to GHD Raise, 8-10 reps
C. 3 Sets of the following:
AMRAP 4 Minutes of the following:
10/8 Cal Row
8 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
Rest 1 minute between sets
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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